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February 19
February 18
- 56m 34s
- 18.00 miles
- 19.09 Mi/hr
Trainer ride. Supposed to do the first 9 miles at 85% and the last 9 at 95%. Ugh. I'm tired. My back is sore, too which is kind of weird...but oh well.
- 15m
15 minute EMOM of:
4 Clapping Push-ups
8 KB Swings, 1 pood (s/b 1.5)
12 Squats
Good one. Last five rounds I wanted out.
Overslept. BLAST! Now I'm going to have to do my bike workout over (a long) lunch, then try to squeeze in my met con after dinner/Bible study, but before Testify. Here we go, day!
Also, does it make anyone else nervous when you are going to help run an interview at 8:30, but the other people involved in the interview process aren't at work by 8:16? Or is that just me?
February 17
- 18m
- 1125.00 yards
- 01m 36s /100 yards
Workout was:
3 sets of 6:00 swim, 2:00 rest between sets (not included in time). Cover maximum distance each set.
I swam 375y each set, weirdly enough.
- 10m
CF after work:
"Fran"
21-15-9 reps of:
Thrusters, 65#
Pull-ups
8:51
This is the first time I've done this workout as prescribed by CF (for women, of course). WOOT!
February 16
- 45m
- -----
- -----
Spin. Was. Killer. I got to the point of being able to breath "normally" by about minute 43 of the class. Then one more sprint song and it was done. Wowsa. Great!
- 40m
CF before spin:
Back Squat
3 x 5
95
115
135 x 3
I mis-figured the weights so I lifted more than I was thinking I was. Okay. =)
Then I did Tabata Push-ups (:20 on, :10 off, record only your LOWEST number of reps in any of the :20 of work - 8 rounds)
Lowest number of reps was 6.
Oh and my legs both seem to be like...coming out of the hip socket lately. Last week I went to the chiropractor about it, and he adjusted me and said not to run for a few days, and to avoid squatting. Then I did some WHACK thing to my neck (no pain during any workouts, then as I'm putting my SHOES ON my neck got this horrible pain...long story) so I went BACK to the chiro a few days later. Asked about the leg thing and he said I CAN do my stuff, just it will delay healing. So...I'm trying to delay my runs as much as I can w/o getting TOO far behind. Anyway, that's why no running. When you're running and your leg pops out...it's painful and very scary. Not as bad if you're swimming or biking.
Also...I registered for the Hy-Vee triathlon today. Woot!
February 15
- 24m
- 8.90 miles
- 22.25 Mi/hr
Trainer ride...so...how the heck do you know how fast you're GOING b/c...is it flat? Slight incline? I have no idea!
2 x 12 min
4.43 miles in first interval
2:00 rest (not counted in time)
4.47 miles in second interval
8.90 total distance
- 1h 00m
CF:
Power Cleans
5 x 3
75
85
100
110 (ties 3 rep PR)
120 fail (just wasn't there)
Strict pull-ups, max reps, 3:00 rest between sets
3
3
2
I've never tried strict pull-ups, so this was cool.
5 rounds for time of:
5 Sumo Deadlift High Pull
10 Push-ups
20 Sit-ups
7:27
After both workouts, and cleaning up this huge pile of stuff I've needed to put away for MONTHS and ironing today...I'm going to go eat Pepperjack's and then have a GREAT session at Testify Strength and Conditioning.
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